Beans, Barley and Kale

Supa Dupa Healthy Soup For You!


We are leaving for vacation this week, so I am trying to be creative and use up what we have in the fridge and pantry.  I am sure by Wednesday we will be eating take out, as I am not planning on grocery shopping before we leave.  It’s kind of fun to force yourself to eat what you have in the house, usually if you look hard enough you can put something together which somewhat resembles a meal.  Thank goodness for Pintrest, I came across a soup recipe posted from Fitness Magazine,  I had one of the ingredients and made do with what we had for the rest.  Turned out pretty pretty good! Here is the original if you want to follow.

What You Need



3 14-ounce cans veggie broth (~5.25 cups)

1 15-ounce can tomato puree (

1 15-ounce can any variety of white beans (I used Great Northern beans)

1/2 cup uncooked barley

1 small onion, finely chopped (~1/2 cup)

1 tsp dried basil

1/2 tsp salt

1/4-1/2 tsp black pepper

2-3 garlic cloves finely chopped

1 bunch of kale, coarsely chopped

**fresh shredded parmesan cheese or red pepper flakes for garnish

What To Do 






I made my own veggie broth out of summer CSA scraps.  But you can just use store bought.  If you do want to make your own, here is a good reference.  I also used my canned tomatoes from summer to make tomato puree, if you have canned tomatoes of your own, just run through a food processor.  Again, you can just used store bought…make sure to get organic!



Add veggie broth, tomato puree, beans, barely, onion, basil, salt, pepper and garlic to your crock pot.  Cover and cook on low heat setting for 5-7 hours or high heat setting for 2.5-3.5 hours.  I love crock pot or “slow cooker” cooking, makes things so easy to just throw together and go on with your day!  Come home to a warm meal!




Stir in fresh organic chopped kale right before serving if you want crunchier kale or about 30 minutes before, for a more cooked kale.




Really yummy, super easy, and low cal but filling just a bonus to keep you in your 2014 resolution.  I served mine with fresh whole garlic grain bread from the local bakery.  This is my favorite way to make garlic bread these days, it’s sans butter, oil everything except the bread and garlic.  So simple, toast the bread, when it’s still hot take a clove of garlic and just rub it over the bread, wahla!! Super easy healthy garlic bread to go with your easy healthy soup.



Categories: Eat & Drink

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